Coleslaw On Keto: What's Allowed And What's Not

Coleslaw is a popular side dish at barbecues, potlucks, and parties. But is it keto-friendly? The answer is yes, but with a caveat. While traditional coleslaw recipes often use a sweet dressing with added sugar, a few simple tweaks can make it compliant with a keto diet. This involves substituting a sugar-free sweetener for the sugar in the dressing and being mindful of the amount of carrots included, as they can be high in carbs. Additionally, it's important to use a keto-friendly mayonnaise that doesn't contain added sugar. By making these adjustments, you can enjoy a delicious and healthy keto coleslaw that is both crispy and crunchy, with a perfect balance of sweet and salty flavors.

How to make keto coleslaw

Keto coleslaw is a great side dish for a barbecue or family dinner. It's easy to prepare and only takes a few minutes. Here's a simple recipe to make your own keto coleslaw at home.

Ingredients:

• Coleslaw mix (shredded cabbage with a small amount of carrots)
• Mayonnaise
• Sour cream (optional)
• Heavy cream (optional)
• Monk fruit/allulose sweetener (optional)
• Lemon juice (optional)
• Apple cider vinegar
• Dijon mustard
• Celery salt or celery seed
• Garlic salt (optional)
• Black pepper
• Chives (optional)

Instructions:

• Add all the ingredients, except for the coleslaw mix, into a mixing bowl.
• Whisk together until well combined.
• In a separate large bowl, add your coleslaw mix.
• Pour the dressing over the coleslaw mix.
• Toss until the coleslaw is well coated in the dressing.
• You can serve it immediately or chill it in the fridge for a more flavourful experience. The longer it sits, the more the cabbage absorbs the flavours of the dressing.

Tips:

• Use a pre-packaged coleslaw mix to save time and effort.
• Let the coleslaw sit for at least 30 minutes to allow the flavours to develop.
• Whisk the dressing ingredients separately to ensure even distribution throughout the coleslaw.
• For a unique twist, add diced tomato for a touch of sweetness.
• Store leftovers in an airtight container in the fridge for up to 5 days.

Is coleslaw keto-friendly?

Coleslaw is a popular side dish, but is it suitable for a keto diet? The answer is yes, but with some modifications to the traditional recipe.

Traditional Coleslaw

Traditional coleslaw is made with shredded cabbage, carrots, and a dressing that typically includes added sugar. This combination of ingredients means that traditional coleslaw is not keto-friendly. The added sugar in the dressing can take someone out of ketosis, and the amount of carrots can also be an issue for those following a strict keto diet.

Keto Coleslaw

To make coleslaw keto-friendly, a few simple changes can be made. Firstly, the amount of carrots can be reduced or omitted entirely. Secondly, a sugar-free sweetener can be used in the dressing instead of sugar. Some recipes also suggest adding a small amount of tomato or tomato puree for natural sweetness.

Nutritional Information

The main ingredient in keto coleslaw is cabbage, which is a very low-carb vegetable. One serving of keto coleslaw typically contains around 2-5 net carbs. It is also a good source of vitamins and antioxidants, making it a nutritious and keto-friendly option.

Storing and Serving Keto Coleslaw

Keto coleslaw can be stored in the refrigerator for up to 3-5 days. It is best served chilled, and the longer it sits in the refrigerator, the more the cabbage absorbs the flavours of the dressing. It pairs well with grilled meats, pulled pork, and other keto-friendly main dishes.

Nutritional value of coleslaw

Coleslaw is a simple salad made of shredded cabbage, carrots, and a dressing. The nutritional value of coleslaw can vary depending on the recipe and the specific ingredients used. However, a typical serving of coleslaw (approximately 1/2 cup) contains around 40-130 calories, with 30-63% of those calories coming from fat, 63-77% from carbohydrates, and 7-10% from protein.

In terms of specific nutrients, coleslaw can provide a good source of vitamins B6 and C, folate, fiber, and antioxidants. For example, a serving of KFC coleslaw contains 14 total carbs and 10 grams of sugar. On the other hand, a low-carb version of coleslaw may have only 2 net carbs and 3 grams of sugar per serving.

When it comes to preparing coleslaw at home, the nutritional content can be adjusted by altering the ingredients used. For instance, using a sugar-free or low-carb dressing can significantly reduce the carbohydrate and sugar content of the dish. Additionally, the type of cabbage used can also make a difference; using plain shredded cabbage instead of a mix that includes carrot pieces can lower the carb content further.

Overall, coleslaw can be a nutritious and healthy side dish, especially when made with healthy ingredients and enjoyed in moderation as part of a balanced diet.

Storing and freezing keto coleslaw

Keto coleslaw can be stored in the refrigerator for up to five days. It is best to use an airtight container. If you store the cabbage and dressing separately, the coleslaw will last even longer—up to a week or more.

You can also prepare the salad and dressing separately, cover, and refrigerate for up to three days. When you are ready to serve, simply pour the dressing over the salad, mix well, and serve immediately.

However, it is not recommended to freeze keto coleslaw. When it thaws, the coleslaw will become limp, and the dressing will turn bitter.

What to serve with keto coleslaw

Keto coleslaw is a perfect side dish for a variety of meals, especially grilled proteins. Here are some ideas for what to serve with keto coleslaw to make a delicious and satisfying keto-friendly meal:

Smoky Chipotle Lime Grilled Chicken

Grilled chicken with a smoky, spicy kick is a great main course option to serve with keto coleslaw. The tanginess of the coleslaw can help balance out the spiciness of the chicken, and the creaminess of the coleslaw goes well with the smokiness of the chicken.

Grilled Skirt Steak Chimichurri

Another grilled option is skirt steak with a flavourful chimichurri sauce. The heartiness of the steak and the freshness of the chimichurri sauce complement the crispness and tang of the keto coleslaw.

Crispy Chicken Legs

For a classic Southern meal, serve keto coleslaw with crispy chicken legs. The crispiness of the chicken legs and the crunch of the coleslaw create a satisfying textural contrast, while the flavours of the chicken and coleslaw complement each other perfectly.

Pulled Pork

Keto coleslaw and pulled pork is a match made in heaven. The coleslaw can be served as a side or used as a topping for the pulled pork sandwich, adding a refreshing crunch and tanginess to the dish.

Coconut Chicken

Coconut chicken tenders with tropical flavours are another delicious option to serve with keto coleslaw. The sweetness of the coconut pairs well with the tanginess of the coleslaw, and the crispiness of the chicken complements the crunch of the coleslaw.

Best Juicy Burgers

Keto coleslaw is also a great side for burgers, especially juicy, grilled burgers. The coleslaw adds a refreshing crunch and tanginess to the burger, and its creaminess can help balance out the juiciness of the burger.

Frequently asked questions